Why non-exercise activity matters more than you think

Your fitness routine is locked in. But what about the other 23 hours of your day? If you’re sitting too much you might miss out on some major health benefits.

Meet your new secret weapon: NEAT (Non-Exercise Activity Thermogenesis).

NEAT is any physical activity that isn’t planned exercise. Think: taking the stairs, pacing during phone calls, or parking at the far end of every lot.

NEAT can have a massive impact on our health, fitness, and recovery – often burning more calories per day than scheduled workouts.

The NEAT advantage. Research shows how powerful these small movements can be:

• Walking just 4k steps a day reduces all-cause mortality.
• Climbing more than five flights of stairs daily could slash your risk of cardiovascular disease by 20%.
• Intense stair climbing sessions (3 x 20-second all-out efforts, 3 times a week) improved cardiorespiratory fitness in sedentary women by 12% over 6 weeks.

Made for movement

Our bodies are designed for constant, low-level activity. Sitting for prolonged periods works against our natural biology.

Here are some easy ways to amp up your non-exercise activity:

1. Take the stairs whenever possible
2. Park farther away from your destination
3. Stand or pace during phone calls and suggest walking meetings>
4. Use a standing or treadmill desk for part of your workday
5. Take a quick walk after meals
6. Get up and move during ad breaks
7. If possible, walk or bike part of your commute

The bottom line

While structured exercise is crucial, don’t underestimate the power of movement throughout your day. Next time you’re faced with a choice between the elevator and the stairs, remember: every step counts.